How To Make Your Own Diet Plan?

This article will let you know about the steps to create your personalized Diet Plan. Due to this busy life schedule, many women and men are facing difficulties from obesity. By following the information you can create your own healthy meal according to your body weight. Simply follow the steps provided in this article and lose your weight and become healthy and fit. So, here we go with the flow of this article.

Create Your Diet Plan

In this section, you will get to know how to create your own diet plan according to your weight. So, here we go with the following flow.

Create Your Own Diet Plan

1) Plan Your Everyday Food Schedule –

To make everything simple I would like to create plans according to the calories. This will help you to create your own diet plan as per your weight. Each of the diet plans has its own structure based on the person’s weight. By making a chart will help you that what you have to eat each day. The basic structures are as follows:

1. 1200 Calories Diet Plan:

Here is the 1200 Calories diet plan, which includes the following structure:

  • Breakfast: 1 Protein, 1 Fruit, and Vegetables if required
  • Lunch: 1 Protein,1 Vegetable, Leafy Greens,1 Taste Enhancer
  • Snack: 1 Protein Snack, 1 Fruit, Vegetable
  • Dinner: 1 Protein, 1 Starch or Grain, 2 Vegetables, Leafy Greens, 1 Taste Enhancer
  • Snack: 1 Fruit

2. 1500 Calories Diet Plan:

Here is the 1500 Calories diet plan, which includes the following structure:

  • Breakfast: 1 Protein, 1 Fruit, Vegetables if needed
  • Lunch: 1 Protein, 1 Vegetable, Leafy Greens, 1 Starch, 1 Taste Enhancer, 1 Fruit
  • Snack: 1 Protein Snack, 1 Vegetable
  • Dinner: 2 Protein, 1 Starch or Grain, 2 Vegetables, Leafy Greens, 1 Taste Enhancer
  • Snack: 1 FruitCalories - Diet Plan

3. 1800 Calories Diet Plan:

Here is the 1800 Calories diet plan, which includes the following structure:

  • Breakfast: 1 Protein, 1 Fruit, Vegetables if you are hungry more
  • Snack: 1 Protein Snack
  • Lunch: 2 Protein, 2 Vegetables, Leafy Greens, 1 Starch or Grain, 1 Taste Enhancer, 1 Fruit
  • Snack: 1 Protein Snack, 1 Fruit or Vegetable
  • Dinner: 2 Protein, 1 Starch or Grain, 2 Vegetables, Leafy Greens, 1 Taste Enhancer
  • Snack: 1 Fruit

4. 2200 Calories Diet Plan:

Here is the 2200 Calories diet plan, which includes the following structure:

  • Breakfast: 2 Protein, 1 Fruit, Vegetables if required, 1 Starch/Grain
  • Snack: 1 Protein Snack
  • Lunch: 2 Protein, 2 Vegetables, Leafy Greens, 1 Starch or Grain, 1 Taste Enhancer, 1 Fruit
  • Snack: 1 Protein Snack, 1 Fruit or Vegetable
  • Dinner: 2 Protein, 2 Starch or Grain, 2 Vegetables, Leafy Greens, 2 Taste Enhancers
  • Snack: 1 Fruit

2) Know Your Portion Size –

Once you have scheduled your diet plan you should know that in how much quantity you should eat protein, fruit, and vegetables. This is one of the most important factors you should check out while making your own meal plan. So, here we go.

1. Protein Units:

  • 250g plain or vanilla nonfat yogurt or nonfat cottage cheese
  • 85g cooked poultry or lean meat
  • 100g cooked fish or shellfish
  • 2 scoops Herbal Formula 1 and 1 cup (nonfat or low-fat milk)
  • 1 whole egg and 4 egg whites OR 7 egg whites
  • 125g tofu

2. Fruit Units:

Quatity of food - Diet Plan

  • 1 cup (cut fruit or berries)
  • One average piece of fruit (apple, orange, banana, etc.)
  • 1 small handful of dried fruit
  • ½ cup (100% fruit juice)

3. Vegetable Units:

  • 1 cup any vegetable
  • Leafy greens

4. Starch/Grain units:

  • ½ cup cooked grain (rice, pasta, quinoa, beans, lentils, corn kernels or peas)
  • 1 slice whole-grain bread
  • ½ large potato, white or sweet
  • 1 cup cooked rolled oats
  • 2 corn tortillas

5. Taste enhancers:

  • 2 TSP (olive, canola, sunflower or safflower oil)
  • ¼ medium avocado fruit
  • a small handful of nuts
  • 15g grated Parmesan cheese
  • 1 TBSP ( jam, jelly, honey, syrup, sugar)
  • 2 TBSP (light cream for coffee)
  • Two TBSP (Tomato ketchup)
  • 2 TBSP (low-fat sour cream or low-fat mayonnaise)

3) Create Your Menus –

I hope now you might be familiar with the portion size according to the different groups of food. Now, its time to put all the meals together so make a useful and basic structure of your meal plan. Choose the amount of food and create your personalized diet plan.

Therefore, all the above-mentioned information was about the steps by which you can create your own diet plan to keep yourself healthy and fit and even lose your weight with the help of it.

FAQs

Which diet plan really works?

Atkins Diet, Vegan Diet, Zone Diet, Ketogenic Diet, and Paleo Diet.

To eat rice is good for diet?

If you eat rice according to diet then it is healthy and it will remain balanced, otherwise, it is unhealthy.

How to lose face fat?

Do facial exercise, drink more water, limited alcohol, switch up your sleep schedule, and watch your sodium intake.

Ending

All the provided steps must be helpful to you to create your personalized diet plan. I hope you will follow the above-mentioned information to lose your weight and to remain healthy and fit. To know more like solutions you can go through “Cinderella Solution” which will be more effective to lose weight. For any doubts ask us questions in the below-given box. You can also give this article with nice feedback. You can also go and check out the following page by “Clicking Here“.

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